Top 5 compound exercises for biceps - Healthocrat: Your ultimate fitness partner

Monday, October 15, 2018

Top 5 compound exercises for biceps

To achieve bigger biceps is a dream of all workout enthusiasts. Everyone wants the sleeves of their shirt to be fit on their biceps and bigger biceps are the center of attraction. But, many people do not know the proper exercises that are meant for their biceps and how should they do them. Today, I am going to tell you top 5 compound exercises for your biceps that you should start doing on your arm's days if you want to gain really big biceps. But first, I should make it clear about the difference between isolation exercises and compound exercises.

biceps,exercises for back,back exercises,biceps workout,biceps exercises,exercises for biceps,exercise,exercises for triceps,exercises for big triceps,exercises for bigger triceps,exercise for big triceps,exercises for each head of triceps,compound exercises,bicep,exercises for tricep mass,exercises to get big biceps,exercises for a big back,back exercises for women,exercises for a wider back


In compound exercises, movements occur at more than one joint and more than one muscle groups are involved whereas in isolation exercises, movements occur at only one joint and one target muscle group is involved. Compound exercises are more time efficient and more functional as lots of muscles are involved during your training. Some of the compound exercises are chest presses for the chest and triceps, bent-over rows for the back and biceps, squats for the legs etc.

Top 5 compound exercises for biceps are:

Chin-ups


Chin-ups are very basic and easy to do exercise that you can also perform at your home. But besides being basic, the effects that this exercise produces are tremendous. It is very beneficial for your biceps, triceps  and waist and in this exercise, your biceps and waist plays an important role. You can also do this exercise as a warm-up exercise.

How to do?


biceps,exercises for back,back exercises,biceps workout,biceps exercises,exercises for biceps,exercise,exercises for triceps,exercises for big triceps,exercises for bigger triceps,exercise for big triceps,exercises for each head of triceps,compound exercises,bicep,exercises for tricep mass,exercises to get big biceps,exercises for a big back,back exercises for women,exercises for a wider back


  • Hold a pull-up bar with your palms facing upwards and maintain a shoulder-width gap.
  • Hang to the pull-up bar with straight arms and your legs off the floor.
  • Pull yourself up by pulling your elbows down the floor.
  • Touch your chin to the bar each time you go up.
  • Lower your arms till your arms are straight.

In this compound exercise, your arms pull your body up, whereas gravity hinders your upward movement.

One arm hammer row


This is an effective compound exercises for biceps and waist. In this exercise, you lift heavy weight with the help of your waist, which exerts tremendous pressures and causes them to grow.

How to do?




  • Hold the grip properly after wearing a support belt on your waist to prevent injuries.
  • Press the weights towards your chest using your hand.
  • Repeat the same procedure with your another hand.

Barbell curls


Easy to do, barbell curls are one of the most effective compound exercises that strengthen your guns. But remember not to do it with improper techniques as it can lead to serious injuries.


How to do?


biceps,exercises for back,back exercises,biceps workout,biceps exercises,exercises for biceps,exercise,exercises for triceps,exercises for big triceps,exercises for bigger triceps,exercise for big triceps,exercises for each head of triceps,compound exercises,bicep,exercises for tricep mass,exercises to get big biceps,exercises for a big back,back exercises for women,exercises for a wider back


  • Stand straight holding barbell in your hands.
  • Push your hips back so your torso bends forward a few degrees.
  • Powerfully extend your hips and begin the curl so the momentum helps you get the bar halfway up.
  • As the bar passes the sticking point, lean back a bit with abs still braced and knees still bent.
  • Straighten your torso as you reach the top. 

Dumbbell alternate bicep curls 


Dumbbell alternate bicep curls is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually as the bicep muscles are constantly under pressure. You can either perform this exercise by either standing or sitting on a bench.

How to do?


biceps,exercises for back,back exercises,biceps workout,biceps exercises,exercises for biceps,exercise,exercises for triceps,exercises for big triceps,exercises for bigger triceps,exercise for big triceps,exercises for each head of triceps,compound exercises,bicep,exercises for tricep mass,exercises to get big biceps,exercises for a big back,back exercises for women,exercises for a wider back


  • Hold dumbbells in both hands and let your arms hand naturally at your sides.
  • Slowly curl the dumbbell in your right hand up trying to touch it to your shoulder.
  • While doing this exercise, turn your palm outward and squeeze your bicep for one-count at the top of the movement.
  • Slowly lower the dumbbell to the initial position and repeat this procedure with your another arm.

Supinated bent over rows


There is no doubt that this is one of the best compound exercises for biceps. But, it is an exercise that is largely misused. Some people pull the elbows too far back whereas others add a lot more weight than they can handle. Do this exercise properly as the risk of injury in this exercise is high.

How to do?




  • Stand with your feet hip-width apart, knees slightly bent and two kettlebells in front of you. 
  • Hinging at the waist, bend our elbows and grasp the bells with a supinated grip.
  • Pull the bells to your rib cage. 
  • Next, extend your arms back to the initial position and repeat the same procedure.



These exercises will do best for beginners and intermediates. For advanced level people, there are different exercises which should be performed under proper guidence. However, if you want bigger arms, you should also focus on your triceps as they make up 2/3 of the real estate on your arms and therefore should be given larger attention.


We, at Healthocrat.in, hope that our article on 'Top 5 compound exercises for biceps' has served its sole purpose by helping you in some way.


Thanks.

No comments:

Post a Comment